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High Intensity Ruck Training

 

The ruck sack is a tool that will bring your training and athleticism to the next level.

Over the course of my career as a Navy SEAL I have used the ruck countless of times, from conditioning workouts, metabolic conditioning, and hikes.

The ruck can give you a competitive edge, on building speed and strength in less time. In this program you will be utilizing a 35lb ruck sack, which is the average weight of a fully loaded 3 day pack and it is a great overall weight that is not too stressful on the body but will yield high results.

Some key benefits of High Intensity Ruck Training:

  • Building up your muscles, in your shoulders, core, and back
  • Shedding fat as you burn three times as many calories as you could walking without the ruck
  • Improving cardiovascular and muscular stamina when combined with high intensity workouts
  • Increase mental toughness by adding an extra layer to your training with the ruck
  • Strengthening your entire body making you less likely to get an injury

 

**You can use a normal backpack, or you can use a ALICE Pack with frame as you will see in the guide. Also specifically designed rucksacks can be purchased online, but I recommend building your own as I will show you. When packing your ruck, start off around 20 lbs, as this program calls for a 35 lb ruck weight it is ok to start with less, be cautious on adding weight too quickly, this can be harsh on your muscles and joints.

Nearly anything can be used for rucksack weight, in this program I recommend making your own sandbag. You can simply purchase a sandbag for ridiculously cheap and fill it up to the desired weight.